LT training

[Mileman09]

I'm just wondering if there is a correct way to incorporate LT running during the base phase. My last two periods of off-season training (before cross-country and before outdoor track), i feel as if i've been unsuccessful in increasing my LT, as all tempo runs i have done feel very difficult and even in a workout such as 20 min at 30 sec per mile slower than my 5k pr feels very taxing. Can anybody tell me what i'm doing wrong?

[pln09]

I'm just wondering if there is a correct way to incorporate LT running during the base phase. My last two periods of off-season training (before cross-country and before outdoor track), i feel as if i've been unsuccessful in increasing my LT, as all tempo runs i have done feel very difficult and even in a workout such as 20 min at 30 sec per mile slower than my 5k pr feels very taxing. Can anybody tell me what i'm doing wrong?

You've probably been running them faster than your actual lactate threshold. Run them based on effort, not speed.

[Adam_Blue]

You've probably been running them faster than your actual lactate threshold. Run them based on effort, not speed.

Yeah, check out the Daniels VDOT chart and look at the T pace. It will be somewhere around there. If the T pace feels too fast, then go a little slower, but the VDOT chart will get you somewhere in the ball park. It's probably good to do these runs on a measured course or a track, to make sure you're not going too fast.

[jbf]

I heard his quick smells like French toast.

[CincysFinest]

If they feel to hard then just run them slower. Usually when I first start tempo runs I do 3-4 by 1600 at T pace with 1:00 minute rest. Breaking them up helps me get used to the pace and gives a bit of a mental break.

[Mileman09]

so if my 5k pr is 16:43, should i start doing my 20 min tempos at around 6:05 pace just to be safe?

[redfred]

Personally I don't like to incorporate LT runs into my base phase. I try and reap all the benefits of easy running that I can, bump up the mileage, and just get ready to work when the season rolls around. However, I do know a lot of people that do like them during base. I would say, like mentioned above, to start out doing cruise intervals until you adjust to the pace. Then try for the 20 to 30min continuous LT run. You just have to feel it out and find what works best for you.

[redfred]

so if my 5k pr is 16:43, should i start doing my 20 min tempos at around 6:05 pace just to be safe?
I think that would be good. Maybe try somewhat of a progressive run where you start there (6:05) and try and increase to your desired pace. Make sure that you are using a recent race time to determine your VDOT and pace. Also make note of the surface you ran your recent race. If it was on a soft springy surface such as a track, and you are doing your LT runs on a much harder concrete road, that could be the reason that they seem too demanding.

[RFXCrunner]

Personally I don't like to incorporate LT runs into my base phase. I try and reap all the benefits of easy running that I can, bump up the mileage, and just get ready to work when the season rolls around.

Pretty much agreed here. Use the first half of the base phase to build up mileage, and add in some speed maintenance stuff (strides, short hill attacks). If you're going to do LT work, save it for later in the summer and keep in mind it shouldn't be a backbreaking kind of workout. It should be hard, but it shouldn't hurt. If it hurts, you're going faster than is required.